Sunday, October 2 - Saturday, October 8

Sunday, October 2 - No Class

 

Monday, October 3

WOD: For Time

"Daniel" (compare to 10/3/15)

  • 50 Pull-Ups
  • 400M Run
  • 21 Thrusters (63/95)
  • 800M Run
  • 21 Thrusters (63/95)
  • 400M Run
  • 50 Pull-Ups

*35 Minute Time Cap

 

Tuesday, October 4

Strength: 10 Minute EMOM

Minute 1:

  • 30 sec. Plank Hold

Minute 2:

  • 30 sec. L-Hang

WOD: Buy-In + 21-15-9 for Time

Buy-In

  • 6 Sled Push (25/45)

then 21-15-9...

  • Hang Power Snatch (63/95)
  • Box Jump Overs (20"/24")

 

Wednesday, October 5

Strength: Deadlift

  • Establish a 1 Rep Max (compare to 5/24/16)

WOD: For Total Calories and MB Sit-Ups & Push Press Reps

3 Minute AMRAP

  • Row (calories)

*2 minute rest

3 Minute AMRAP

  • MB Sit-Ups (14/20)

*2 minute rest

3 Minute AMRAP

  • Push Press (63/95)

*2 minute rest

Olympic Lifting – 6:00PM

  • Drop Snatch - 3x3
  • Snatch Balance - 3; 2; 2; 1; 1
  • Snatch Pull + Snatch + Snatch - 5 sets at 80-85%

Accessory Work

  • Back Squat - 5x3 at 86%
  • Strict Weighted Pull-Up - Establish a 1 Rep Max
  • Strict Hanging Leg Raise - 3x12

 

Thursday, October 6

Strength: 10 Minute MOMO

Clean

  • 2 Reps at 75-80% of 1 Rep Max

WOD: 15 Minute EMOM

Minute 1:

  • 2 Power Clean (103/155)
  • 4 Back Squat (103/155)

Minute 2:

  • 8 Bar-Facing Burpees

Minute 3:

  • 30 Double Unders

 

Friday, October 7

Skill Work: Member's Choice

WOD: "Flight Simulator" for Time

5-10-15-20-25-20-15-10-5

  • KB Swings (35/55)

*5 push-ups between each set
**Each rep scheme needs to be completed unbroken to move to the next set

 

Saturday, October 8

WOD: 25 Minute Buy-In + AMRAP

Buy-In

  • 1,000M Row

In remaining time AMRAP...

  • 5 Knees to Elbow
  • 10 Box Jumps (20"/24")
  • 15 KB Sumo Deadlift High Pull (35/55)
  • 200M Run
Posted on October 2, 2016 .